Squat, run form and Max-Out!

Training: This video illustrates two of the best exercises for runners and anybody in general if done correctly. The squat and spilt squat, both are in a stand up position and use all the key muscles in your lower body as well as in your torso. Squating and lunging are integral functional movements and should be trained at least twice a week, especially for runners. The variation above is a back squat and front loaded spilt squat, start with body weight (no bar) and make sure you have proper form and depth. Work from 6-8-10-up to 12 repetitions then it’s time to add weight.

Run Form: An important part for both injury reduction, efficiency and speed is the ball/midfoot strike in running. In the picture below,  Subra(left) demonstates the mid-foot strike,  I in the other hand am heel striking. Heel striking is a common fault and can actually lead to “braking” of your stride as well as knee pain. This must be worked at with drills like in this video to eventually make it something you just do and don’t have to think about.

Pictures1 127

Max Out Performance (MOP) class went great last night, I’ll try to post some pics up later, here was the main sets of the workout:


Db snatch work up to a technical 5RM


BB Standing Overhead Press 5reps by 3 sets last effort will be 5RM

Metabolic Conditioning:

As fast as possible with good form alternating b/t

TRX Supine Row 15-10-5 reps

15 yd shuttle run (4 lengths)


About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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